No change in weight

L

lee82

New member
Hi All


I have recently taken back to the gym despite a break for a few months; however i have been going back for a few weeks 4-5 times a week. I have modified my diet and removed junk fook instead opting for grilled chicken, pasta and cereals. With added fruit etc and veg.


I started off atr 15st 5lbs in the first week and this dropped to 15st 2 after a week, then 14st 11lb after 2nd week, i have trained for a further two/three weeks and I am stuck at 14st 9lb and wont budge.


My training is as follows


* 15min run (around 2 miles)

* 3-5 sets bench press ( 6-10 reps starting at 60kg max of 90-95kg)

* Barbell (35kg 8 reps for 3 sets)

* dumbell (14kg preacher curl for 3 sets 7-8 reps)

* leg extension 77kg for 3 sets 8-10 reps

* leg curl 77kg for 3 sets 8 - 10 reps

* 2 km run


I will have 1 - 2 days off in a week and on alternate days I will only do a 5km row, then following day back to routine.


I am not eating chocolate or huigh fat foods. I have a job in security and walk my dog regularly etc.


Any advice from anyone on here would be appreciated as I am a novice an I am sure the above will appear as such. Please enligten me! Im determined but a bit disappointed by the static weight


Be harsh as I am serious about weight loss and getting in shape.


Thanks


Lee
 
well you havnt said if your tonned or muscly so what could be happening is any weight you are trying to loose could be turning to muscle mass as that weighs as much as fat maybe more but i havnt a clue if you want to drop the weight then more cardio ie spin classes and things like that.

if your doing weights then your going to be building up instead of shedding i was like that i stopped looseing the weight and wonderd why so in the end i asked a few people at the gym and trainers and they said your body gets rid of the excess fat first then depending what you do if you do weights your going to build up . but if you do cardio then your body will continue to shed the weight
 
Hi Lee82,


I agree with j4ffa about muscle weighing more than fat and also maybe trying out a cardio class, or spin (RPM) or a fit box, or group training class (only if you can cope with all the women in these classes! :)).


But I would also look at your intake of pasta and cereals........as you probably know they can really sneak the weight on if you are not burning all those carbs.......sad but true.


But you seem to have the right mindset and are exercising and are eating well, you just have to experiement a little with what is going to work for your body and then keep changing things around each time you hit a plateau......


Hope that helps in some way :)


Keep up the good work and stay motivated!


Prue
 
The other thing to consider is whether you are eating enough to sustain all that exercise. If you are eating too little your metabolism will slow down and hoard everything you eat.

If you haven't already, go online and use a basal metabolic rate calculator to work out how many calories your body requires at rest, then you can subtract approximately 500 calories from that amount to create the deficit to help you lose fat. This deficit can be created by less food or exercise. If you are already burning 500 calories with exercise (once again use online calculators if u r not sure how many cals you burn during exe.) then you don't need to cut down your food intake as well. If you were to eat at a weight loss calorie level and then workout a lot as well, you could definitely put your body under too much stress, which will cause it to hang on to fat.

Also, if you aren't already, you need to be eating protein with every meal, eating 5-6 small meals a day and cutting out processed foods. You should try to have a good quality protein shake after every workout to help your muscle re-fuel.

You should also mix your workout up a bit. Your body gets used to things pretty quick and if you get comfortable with a routine you might not see much progress. Try different exercises for the same muscle groups and perhaps alternate pure cardio days with pure weights days just to change things up a bit.
 
You also have to consume more water..And take a well sleep daily....This is also the issue of gaining weight...
 
Actually your training is good. If you feel that it is not working. Just make your effort double.
 
You must log in or register to reply here.
Back
Top